7/13/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2x:

12 Calorie Bike @ moderate pace

Bottoms Up KB Walk 50 Feet Left

Bottoms Up KB Walk 50 Feet Right

6 Bottoms Up KB Press Left

6 Bottoms Up KB Press Right

12 Russian KBS

24 Shoulder Taps

Metcon

A.: Metcon (Time)

Teams Of 2 (1 Works/1 Rests):

For Time:

30 Calorie Bike

60 Ball Slams (30/20)

30 Hand Stand Pushups (Hand Release Pushups)

60 KBS (1.5/1.0)

60 Total KB Front Rack Lunges (1.5/1.0)

800 M Run (200 M Splits)

30 Hand Stand Pushups (Hand Release Pushups)

60 KBS (1.5/1.0)

30 Calorie Bike

60 Ball Slams (30/20)